The Anti-Inflammatory Lifestyle: The Natural Way To A Healthy Life

Over many years I have found that preventing or reversing inflammation is all about listening to your body. From that listening you can begin to learn first-hand what increases or reduces your body’s inflammatory response. You can cool your body’s inflammatory response and keep it healthier over time by taking one step at a time, at a pace that feels right for you.

Adopting a healthy lifestyle is not a “diet”, it is not “all or nothing”. An anti-inflammatory lifestyle builds over time, and the longer you eat these foods and exercise on a regular basis, the better you feel!

The Anti-Inflammatory Lifestyle1. The most important part of the anti-inflammatory diet includes generous portions (70-80 percent of your plate) of deeply-pigmented vegetables (deep greens, bright orange, yellows, reds, and purples) to every meal for their fiber and natural anti-inflammatory compounds. Your dark greens like kale, Swiss chard, mustard greens, arugula, and other are the backbone of healthy diet.

2. Add essential fatty acids (EFA’s) to your diet with grass-finished beef, free range eggs and poultry. As for fish, while its health benefits were once beyond compare, many species today contain high levels of mercury, PCB’s, and other toxins. With that unfortunate reality, experts suggest you significantly limit or avoid Atlantic varieties, and eat only wild Pacific or Alaskan salmon (unless organically farm-raised). Because toxins magnify as you go up the food chain, smaller species such as sardines, anchovies, and shellfish are still good choices.

3. Healthy Snacks include a handful of nuts and seeds, especially walnuts and freshly ground flaxseed, which are good sources of omega–3’s. Add apples, pears, blueberries, strawberries, raspberries, and blackberries for added crunch, fiber and anti-oxidant power.

4. Fresh herbs such as basil oregano, cilantro, garlic, and ginger and turmeric contain bioflavonoids and polyphenols that limit free-radical production in the body, as well as increase flavor and improve digestion. Many are easy to grow and help you to create amazingly simple and delicious meals bursting with flavor!

5. For cooking purposes my oil of choice is unrefined organic coconut oil, and for dressings it’s a high quality first cold pressed extra virgin olive oil, which is high in oleic acid, an omega–9 with anti-inflammatory polyphenols.

Inflammatory Foods To EliminateEliminate certain foods and additives from your diet. I know how hard it can be to say no to the many foods that turn the body’s inflammatory dial up high. Number-one on the list of offenders would be trans fats — hydrogenated oils. Next would be the sugars, refined carbohydrates, and gluten-containing foods that we often crave when our systems are off-balance. These and many other additives and preservatives are well hidden in processed convenience foods, making them very difficult, but not impossible, to avoid.

You will also need to steer clear of known allergens, and be aware of increasing food sensitivities as well. Gluten, eggs, dairy, soy and nuts are some of the most common dietary irritants. To help you identify sensitivities that could be causing you problems, follow an elimination diet, avoiding a substance for two weeks, then reintroducing it for a day or two. Yes, it can be tough at first to make changes like this, but the payoff is huge — it can make a tremendous difference in how you feel in a surprisingly short period of time. Tipping the balance — away from pro-inflammatory, toward anti-inflammatory — can take place almost overnight.

Natural Anti-Inflammatory SupplementsAdd a high-quality daily multivitamin/mineral complex. Though many studies have examined the impact vitamins such as folic acid and the other B’s have on our tissue function and levels of inflammation, the role these vitamins play remains unclear. There is, however, a clear connection between higher blood levels of certain nutrients and lower risk of health conditions caused by inflammation like arthritis, cardiovascular disease, and insulin resistance. Along with the benefits of folic acid, other B vitamins, and EFA’s as described above, vitamin D also has known anti-inflammatory effects, and vitamins C, A, and E are widely celebrated as powerful antioxidants, countering the effects of free radical damage.

Because omega–3 fatty acids are in shortest supply in our modern diet, many experts recommend you take an omega–3 supplement daily to rebalance your diet. This is one of the simplest, safest, yet most effective steps you can take to quell chronic inflammation in your body. I have found fish oil EFA supplements to be most helpful, but if you are a vegetarian, algal sources can be used with good result. Just be sure your EFA supplement has been tested and proven free of mercury and other heavy metals — otherwise it might do you more harm than good. You can even have the ratio of EFA’s in your blood measured with an EFA profile that evaluates omega–3 levels versus omega–6’s versus omega–9’s. Remember, when it comes to essential fats, it’s all about balance.

Evoking Your Body’s Natural Anti-InflammatoriesAdopt healthy habits and get some physical activity every day. Fuel your body with natural anti-inflammatory agents and keep your joints flexible and well-nourished by exercising every day. Start slowly with a five-minute walk and build your stamina. I recommend at least 30 minutes of activity, five times a week. Exercise is a great way to counteract stress, especially when combined with deep breathing — as with yoga or tai chi. These exercises are appropriate for all ages and at all levels, increasing balance, strength, and flexibility.

Go out and play! Or, stay in for a change and get away from it all. Whatever it is that most relaxes you, simply do it: find some time to relax. If you live with chronic stress, investigate meditation or biofeedback therapies to learn the relaxation response. Talk therapy can also help people navigate through their emotional minefields. Often your church or fitness center will advertise support groups or community-building events. This is one way you can share emotional burdens (and we all have them!) with willing listeners. All of these activities can calm inflammation by lowering cortisol, your stress hormone.

Get plenty of rest — it’s the perfect inflammation antidote. You need to sleep between seven and nine hours a night to give your body time to heal from the previous day’s demands. A good night’s sleep can undo the effects of the inflammatory response, so don’t undervalue the simple act of going to bed on time. Invest in the bed and bedding you find most comfortable: some individuals swear by a lambskin mattress covers, others by feather beds, and some will have nothing but a 100% cotton futon. Remember, you are worth it.

Further Steps To Reduce The Causes Of InflammationBreak your bad habits. Substances like alcohol, caffeine, and nicotine place a heavy burden on your system, so eliminate them or at least moderate your intake. One of the fastest ways to reduce inflammation is to stop smoking and using stimulants. Try quitting for a week or two and see how good you feel. That will encourage you to quit forever. If that doesn’t work, find a support group or professional help and keep trying until you quit.

Examine your surroundings and color them as “green” as possible. Use natural cleaning products and detergents. Limit your reliance on dry cleaning and air fresheners. Test your air and water and, if necessary, get high-quality filters. Bring in lots of houseplants to help filter the air you breathe. If you work in a “sick” building, you have the right to object. OSHA has a toll-free number for inquiries: 1-800-321-6742. Or go to their website, www.osha.gov.

Practice a gentle detox or cleansing program a couple of times a year. It’s impossible to completely eliminate your exposure to environmental toxins, so it’s a good idea to periodically detoxify. For more information on how to do this, read my article on Detoxing For Better Health and make an appointment for a Free Initial Consultation. My Supported Cleanse Program is a great way to gently and rapidly down-regulate systemic inflammation.

Investigate alternative therapies to deal with pain management. Because of the confusion about the long-term effects of pain medication and steroids, you should consider only using anti-inflammatory drugs for short periods during acute crises. If you’ve tried everything but still notice symptoms of inflammation, you may want to try some form of adjunctive therapy. Many people have found significant pain relief through acupuncture, massage, water therapy, and other mind–body treatments that reduce pain and inflammation naturally without having to call upon drugs. For more on this, read my article on alternative healthcare and how to make it work for you.

Pay Yourself FirstCalming inflammation in the body is a process we are constantly undergoing, much akin to maintaining our natural hormonal balance. But it can be done if we remind ourselves how quickly inflammation can speed out of control and how important reducing inflammation is for our health. Just as we need to make healthy choices to support our hormones, we need to do the same to sustain the natural checks and balances of our immune response. After all, your body is the only permanent home you have — it only makes sense to heed your inner smoke alarms.

As we learn more, we continue to see that taking care of ourselves naturally is the best way to prevent and correct worrisome health conditions. Our bodies are wonderfully complex and resilient, but they need our nurturing. If we start paying ourselves first by keeping watch over our internal fire, we’ll reap untold rewards.

Stay in touch and get our free newsletter

We are dedicated to the health, wellness, and education of our customers. If you like what you've seen, please join our mailing list and be sure to select your specific areas of interest so you receive information that is custom tailored to you.

Legal Terms

These terms and conditions (the “Terms”) govern your use of espressoandjuicebar.com, or any authorized mirrored websites that utilize the content of espressoandjuicebar.com (the “Website”). If you do not agree with these Terms, do not use this Website.

The statements, views and opinions expressed on this website or any other form of communication by us, may not necessarily be those of any other company’s products that are featured and or described on the website, in our newsletters, or in any other form of communication.

This information is provided for educational and informational purposes only and is not intended to replace discussions with a qualified health care professional that can consider the unique characteristic of each person. The information in this Website is not intended to diagnose, treat, cure or prevent any disease, nor have these statements been evaluated by the FDA. espressoandjuicebar.com or any authorized mirrored websites that utilize the content of espressoandjuicebar.com assumes no liability for any errors or omissions in the website content, emails, newsletters, or in any other form of communication.

General Use Restrictions

All information, documents, products, software, and services (the “Materials”) provided on this Website were provided by or to espressoandjuicebar.com or any authorized mirrored websites that utilize the content of espressoandjuicebar.com by their respective manufacturers, authors, developers and vendors (the “Third Party Providers”) and are the copyrighted work of espressoandjuicebar.com and/or the Third Party Providers. Except as stated herein, none of the Materials may be copied, reproduced, distributed, republished, downloaded, displayed, posted or transmitted in any form or by any means, including, but not limited to, electronic, mechanical, photocopying, recording, or otherwise, without the prior express written permission of espressoandjuicebar.com or the Third Party Provider. No part of the Website, including logos, by line, graphics, sounds or images, may be reproduced or retransmitted in any way, or by any means, without the prior express written permission of espressoandjuicebar.com. You also may not, without espressoandjuicebar.com’ prior authorization, “mirror” any Material contained on this Website on any other server.

Nothing on this Website shall be construed as conferring any license under any of espressoandjuicebar.com or any Third Party Provider’s intellectual property rights, whether by estoppel, implication, or otherwise. You acknowledge sole responsibility for obtaining any such licenses.

Permission is granted to display, copy, distribute and download Materials on this Website provided that: (1) both the copyright notice identified below and this permission notice appear in the Materials, (2) the use of such Materials is solely for personal, non-commercial and informational use and will not be copied or posted on any networked computer or broadcast in any media, and (3) no modifications of any of the Materials are made. This permission terminates automatically without notice if you breach any of these terms or conditions. Upon termination, you will immediately destroy any downloaded and printed Materials.

Any unauthorized use of any Materials contained on this Website may violate copyright laws, trademark laws, the laws of privacy and publicity, and communications regulations and statutes. Espressoandjuicebar.com is owned by Medea’s Espresso and Juice Bar LLC.

Third Party Content Disclaimer - Links to Third Party Sites

This Website links to other websites which are not under the control of and are not maintained by espressoandjuicebar.com or any authorized mirrored websites that utilize the content of espressoandjuicebar.com and are not responsible for the content of those sites. These links are provided to you only as a convenience, and the inclusion of any link to such sites does not imply endorsement of those sites.

Important Disclaimer

Disclaimer: This information is provided for educational and informational purposes only and is not intended to replace discussions with a qualified health care professional that can consider the unique characteristics of each person. The information in this site is not intended to diagnose, treat, cure or prevent any disease, nor have these statements been evaluated by the FDA. The publisher of this website assumes no liability for any errors or omissions in the website content. Please see "Legal Terms" on this website

DISCLAIMER OF HEALTH CARE RELATED SERVICES

Medea’s Espresso and Juice Bar LLC, dba Medea’s Espresso & Juice Bar, encourages all Juice Detox Participants to notify his/her healthcare professional prior to starting the 3 Day Juice Detox Program. The Juice Detox Program Participant understands that Medea Galligan, manager of Medea’s Espresso & Juice Bar and creator of the 3 Day Juice Detox Program, is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional.

Accordingly, The Participant understands that the owner and staff at Medea’s Espresso & Juice Bar, and Medea Galligan, are not providing health care, medical or nutrition therapy services and will not diagnose, treat or cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body. The Participant has chosen to work with Medea Galligan and the staff at Medea’s Espresso & Juice Bar and understands that the information received should not be seen as medical or nursing advice and is certainly not meant to take the place of advice given by a licensed health professionals.

PERSONAL RESPONSIBILITY AND RELEASE OF HEALTH CARE RELATED CLAIMS

The Participant acknowledges and takes full responsibility for the Participant’s life and well-being, as well as the lives and well-being of the Participant’s family and children (where applicable), and all decisions made during and after this program. The Participant expressly assumes the risks of the Program, whether or not such risks were created or exacerbated by the staff at Medea’s Espresso & Juice Bar or Medea Galligan. The Participant releases Medea’s Espresso & Juice Bar LLC, dba Medea’s Espresso & Juice Bar, his/her heirs, executors, administrators and assigns, its officers, directors, shareholders, employees, teachers, lecturers, agents, health coaches and staff (collectively, the Releasees) from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands whatsoever, in law, admiralty or equity, which against the Releases, the Participant ever had, now has or will have in the future against the Releasees, arising from the Participant’s past or future participation in, or otherwise with respect to, the Program, unless arising from the gross negligence of the Releasees.

If the above stated disclaimers and personal responsibility statements are not acceptable, before starting the program return all materials for a full refund. Once you start the program it will be assumed you agree to all disclaimers and statements of personal responsibility.

Disclaimer: This information is provided for educational and informational purposes only and is not intended to replace discussions with a qualified health care professional that can consider the unique characteristics of each person. The information in this site is not intended to diagnose, treat, cure or prevent any disease, nor have these statements been evaluated by the FDA. The publisher of this website assumes no liability for any errors or omissions in the website content. Please see "Legal Terms" on this website.